Workout of the Day (WOD)
A. Power Box Jumps
2-2-2-2-2 increasing height
B. Jackie
For Time [10min cap]
1000m Row
50 Thrusters (45/35)
30 Pull Ups
Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.
Upcoming Events
Thursday, December 12th and 19th CFM Bring-A-Friend Days! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Ross
And coming tomorrow… Bring-A-Friend Day!!
A. Crossovers
In 10 minutes practice crossover progressions
Then 2 minutes max reps crossovers
B. Partner WOD
AMRAP 20
4 Wall Walks
20 Synchronized Sit-ups
60 Crossovers
20 Medball Sit-ups (20/14)
1 partner working at a time except both partners synchronized on the 1st set of sit-ups. All the reps are team totals. Partition the reps any way.
Post rounds and reps completed. Ex: 5+18 Rx.
